MONTAG 29.04.2024
CROSSFIT
WORKOUT
As many rounds as possible in 10 minutes of
10 thrusters (38/52 kg)
10 power snatches
DIENSTAG 30.04.2023
CROSSFIT
WORKOUT
6 rounds for time:
9 hang squat cleans (47/70 kg)
6 bar muscle-ups
TC: 15'
INTERMEDIATE
6 rounds for time:
9 hang squat cleans (34/52 kg)
6 jumping chest-to-bar pull-ups or jumping muscle-ups
MITTWOCH 01.05.2024
FREE GYM!
DONNERSTAG 02.05.2024
CROSSFIT
SKILL WORK
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single DB or KB
WORKOUT
For time
80 DB box step-ups (51/61 cm) (15/22.5 kg)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
TC: 17'
INTERMEDIATE
For time
80 DB box set-ups (51/61 cm) (12.5/15 kg)
– Every minute on the minute, starting at :00, perform 10 double-unders.
– Use two dumbbells.
FREITAG 03.05.2024
CROSSFIT
SKILL WORK
10:00-15:00 of skin the cat practice
WORKOUT
5 rounds
30'' row
30'' push-ups
Rest 2:00
– Score is total calories and push-up reps.
SAMSTAG 04.05.2024
TEAM WORKOUT
STRENGTH
Front Squat
8-8-6-4-2-2
5 Box drop jumps after each Set
WORKOUT
AMRAP 24 with a partner
24 Russian KB swings (24/32 kg)
12 handstand push-ups**
200-m farmers carry
– Share work load as desired.
– Use two KBs for the farmers carry; go out together and trade as needed.
**Scale with double-KB presses
SONNTAG 05.05.2024
FREE GYM!